If you are looking to increase intake of lycopene, tomatoes are the richest source. Look for tomato paste, tomato sauce, tomato soup, tomato juice or spaghetti or pizza sauce. Cooked forms raise blood lycopene levels higher than raw tomatoes. Lycopene is found in smaller amounts in other red fruits and vegetables. Though there are many claimed benefits of lycopene, none of them have been proven.
What Is Lycopene?
Lycopene is a carotenoid pigment that gives red color to tomatoes and other fruits and vegetables. It is related to beta carotene. According to the Natural Medicines Comprehensive Database, lycopene is a powerful antioxidant that may neutralize free radicals and protect cells against oxidative damage. Its antioxidant activity is twice that of beta carotene.
Sources of Lycopene
Tomatoes are the most concentrated source of lycopene. According to the American Cancer Society, studies have indicated that the lycopene is absorbed better from cooked tomato products such as tomato sauce or paste, than from raw tomatoes. Also, eat a small amount of fat at the same time to increase intestinal absorption. In addition to tomatoes, you can get a significant amount of lycopene from watermelon, papaya, pink or red grapefruit, guava, red oranges and apricots. Dietary intake of lycopene has not been linked to any side effects.
Claimed Benefits
Natural Standard reports that studies have linked high intake of lycopene-containing foods --- particularly tomato products --- to lower rates of cancer, heart disease and macular degeneration. Lycopene has also been promoted in the treatment of gingivitis, high blood pressure, pre-eclampsia, infertility, exercise-induced asthma and HPV infection. However, both the Natural Medicines Comprehensive Database and Natural Standard conclude that more research is needed to prove effectiveness for any of these conditions.
Lycopene and Cancer
Lycopene has been studied for the prevention and treatment of many cancers, including bladder, breast, cervical, colorectal, esophageal, lung, mouth, ovarian, pancreatic, prostate, skin and stomach. According to the American Cancer Society, in some studies people with a diet rich in tomatoes had a lower risk of certain cancers, especially prostate, lung and stomach cancers. However, it points out that study results have not been consistent. High lycopene foods also provide nutrients such as vitamin C, folate and potassium that may have anti-cancer properties. The ACS concludes that the preventive effects of a diet high in fruits and vegetables cannot be explained by a single nutrient or component. They recommend eating five servings daily of a variety of fruits and vegetables for the best benefit.
Member Comments